Exercise

[Guest guest]

I've been told that if one were to do the following exercises

religiously for three months that you'd never have to see a Chiropractor

again. I don't have back problems so have never had to use them. If

there is someone who'd like to volunteer as a guinea pig and try them

out, I'd be most interested in a series of progress reports on the

program.

 

Best regards,

 

Ian Shillington

Moderator

 

 

BACK IN ACTION

Spine Rehabilitation Exercises

Do these exercises at least two times daily

 

WARM UP: SAUNA, WALK, RUN OR BIKE FOR 5 - 10 MINUTES.

1. Shoulder Towel Stretch: (2 - 3 repetitions; Hold for 15 - 30

seconds). Hold both ends of the towel and lift arms over head. Hold.

Repeat.

 

2. Standing Back Bends: (5 - 10 repetitions; Slow continuous motion).

Place hands on either side of low back and arch backwards. Repeat.

 

3. Stick Rotators: (5 - 10 repetitions; Slow continuous motion). While

holding a wooden dowel placed across the shoulders, rotate upper body on

the lower body while keeping feet, hips, and knees pointing forward.

Move clockwise, and then reverse to counter clockwise.

 

4. Hamstring Stretch: (2 - 3 repetitions; Hold 15 - 30 seconds). Put

one of your legs on a chair or other object at a comfortable height.

Keep knees slightly bent and the head up while bringing chest toward the

knee. Keep opposite foot pointing forward. Then do the other leg.

 

5. Calf Stretches: (2 - 3 repetitions; Hold 15 - 30 seconds). Assume

an upright stride position, left leg forward, left knee flexed, right

leg extended back with knee straight. Brace both hands on a stationary

object. Keep both feet flat on the floor. Slowly push hips forward.

HOLD. Repeat for the opposite side

 

6. ½ Kneel Hip Flexor Stretch: (2 - 3 repetitions; Hold 15 - 30

seconds). Assume a ½ kneel position. Posteriorly tilt pelvis. HOLD.

Repeat for the opposite side.

 

7. Prone Press Ups: (5 - 10 repetitions; Slow continuous motion). Lie

on stomach with arms in the push up position. Slowly push head and

shoulders up until there is slight discomfort in the lower back. Return

to the floor. Repeat.

 

8. Single Knee to Chest: (8 repetitions; Hold 15 - 30 seconds) Lie on

back with head resting on the floor, and both legs extended. Raise left

knee towards chest, and grasp the knee with both hands. Slowly pull

knee towards chest. Hold. Repeat for opposite side.

 

9. Double Knee to Chest: (8 repetitions; Hold 15 - 30 seconds) As in

#9 but with both knees brought to the chest. Pull slowly. Hold. Relax

legs to arms length and then repeat.

 

10. Gluteal Stretch: (2 - 3 repetitions; Hold 15 - 30 seconds) Lie on

back with head resting on the floor. Bend left knee keeping left foot

on the floor. Cross right foot over left thigh. Bring left knee toward

chest. Hold. Repeat for opposite side.

 

11. Towel Hamstring Stretch: (2 - 3 repetitions; Hold 15 -30 seconds)

Lie flat on back with head resting on the floor. Lift leg and place

towel under foot. Grab ends of towel and assist leg towards chest with

leg straight. Hold. Repeat with other leg.

 

12. Rotary Lumbar Stretch: (2 - 3 repetitions; Hold 15 - 30 seconds)

Choose one:

a) Lie flat on back. Bring left leg over the right with knee bent or

straight to rotate lower back. Hold. Repeat with right leg.

b) Lie flat on back. Bring both knees toward chest and then drop to one

side to stretch lower back. Hold. Repeat on the other side.

 

13. Partial Curl-ups: (15 - 30 repetitions) Lie flat on back with

knees bent, and feet flat on the floor with hands clasped behind head.

Lift head and shoulders off the floor keeping back flat. Return.

Repeat.

 

14. Diagonal Curl-ups: (15 - 30 repetitions each direction) As above,

but keep arms in front. Reach for outside of knee while lifting head

and shoulders off floor. Repeat on the opposite side.

 

15. Alternate Arm and Leg Lifts: Lie on stomach. Lift right arm and

left leg off the floor. Hold 8 seconds. Repeat using opposite limbs.

 

16. Cat & Camel: (5 repetitions) Get on hands and knees, and let

stomach and back sag toward the floor. Slowly arch back toward the

ceiling. Repeat.